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982 calorie diet plan no. 2717. Explore our member meal plans with a daily calorie limit of 900 calories. Many 900 calorie diet plans to choose from.

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A 982-Calorie Diet plan created by Leah
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Meal Plans by:

Leah
(Female)
Jerusalem, Israel
Total Calories: 982
1. 982-Calorie Diet Plan
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982 Calories Diet Meal Plan

 Less Than 1000 Calories Diet Plans
Here is a meal plan which was created by one of the users of this site. This 982-calorie diet plan includes the following food items and may be consumed if it fits your diet and eating patterns.
Macronutrient Summary  |  Macronutrient Analysis  |  Run Meal Health Check
Calorie Breakdown by Meals
Food groups used in this meal plan:
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Meat
 
Nutrition Facts - Salads
 
   
What's in this meal?
Total fat in this plan:
22 g - 69%
Total saturated fat in this plan:
8 g - 80%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
141 mg - 94%
Total sodium in this plan:
1705 mg - 142%
Total carbohydrates in this plan:
142 g - 95%
Total dietary fiber in this plan:
22 g - 176%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in this meal plan is at or below limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in this meal plan is at or below limit.    Protein For women, daily recommended minimum protein intake should be 46 gms and 71 gms for pregnant women. Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY
NOTE: The total calories in this meal plan is below the recommended minimum hence, the macronutrient summary and analysis, as seen below, may not be accurate or applicable for all the scenarios.
Macronutrient calculation for this 982 Calories meal plan:
Below is a breakdown of this meal plan along with its macro nutrition calculation. You may simulate changes in macro nutrition levels by changing the default macro ratios seen below.
Choose a Goal   MUSCLE GAIN   MAINTENANCE   GET LEAN
 
PROTEIN
25 - 35%
%
Range in Grams
62 - 86
 
CARBS
40 - 60%
%
Range in Grams
98 - 147
 
FAT
15 - 25%
%
Range in Grams
16 - 27
Based on
Selected Ratio		   Calculated Protein Limit
74 g		   Calculated Carbs Limit
123 g		   Calculated Fat Limit
22 g
Breakfast
300 Calories
  10   67   3.5
Lunch
276 Calories
  39.83   4.64   10.14
Dinner
406 Calories
  16.75   70.6   8.73
Snack
0 Calories
  0   0   0
TOTAL  
67 g
Within Range
62 - 86
 
142 g
Within Range
98 - 147
 
22 g
Within Range
16 - 27
Note: The macronutrient summary and simulation, as seen above, is for your reference only. Please consult a professional for your specific needs.

What's in this 900-calorie diet meal plan?
Print

Leah created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Leah chose Cereal - All-Bran Honey Nut Cereal, Water - 16 fl oz Bottled Water, Yogurt - Activia yogurt. For lunch Leah chose Garden Salad - Garden Salad with Assorted Vegetables, Grilled Chicken - 1 cup grilled chicken, Water - 16 fl oz Bottled Water. For dinner Leah chose Bread - 1 Whole Wheat Pita Bread, Muenster Cheese - 1 cubic inch muenster cheese, Water - 16 fl oz Bottled Water. For snack Leah chose Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 900-calorie meal plan, Leah's total caloric consumption added to 982 which is perfectly within the limit of this 900-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Leah for the entire day. Here you will also find the nutrition facts for each of the meal consumed during the day. You are more than welcome to print and or email this 900-calorie meal to yourself or a friend if you wish.

Feel free to share this on your Facebook profile if you feel that your healthy dieting friends can use this to manage their daily caloric intake and achieve a healthy weight loss.
Meal Plan Created On: Feb 23rd, 2015

Macronutrient Ratio for Weight Loss/Gain Analysis
Below is a brief analysis of this plan's macronutrient composition. The objective here is to see if this 982 Calories Meal Plan passes the test for one of the three scenarios for muscle gain, weight loss, or maintenance goals, as highlighted below.
Goal: Muscle Gain | Higher Carbs
If your goal is to gain muscle then the macronutrient ratio for your meal plan should be 40-60% carbs, 25-35% Protein and about 15-25% Fat.
Macronutrient Ratio - Muscle Gain - Protein: 25-35% | Carbs: 40-60% | Fat: 15-25%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 62 - 86 67 Pass
CARBS 98 - 147 142 Pass
FAT 16 - 27 22 Pass
Goal: Weight Maintenance | Moderate Carbs
If your goal is weight maintenance then the macronutrient ratio for your meal plan should be 30-50% carbs, 25-35% Protein and about 25-35% Fat.
Macronutrient Ratio - Weight Maintenance - Protein: 25-35% | Carbs: 30-50% | Fat: 25-35%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 62 - 86 67 Pass
CARBS 74 - 123 142 Fail
FAT 27 - 38 22 Fail
Goal: Get Lean | Higher Protein
If your goal is to get lean then the macronutrient ratio for your meal plan should be 10-20% carbs, 40-50% Protein and about 30-40% Fat.
Macronutrient Ratio - Get Lean - Protein: 40-50% | Carbs: 10-20% | Fat: 30-40%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 98 - 123 67 Fail
CARBS 25 - 49 142 Fail
FAT 33 - 44 22 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 982 calories meal plan:
  • This meal plan seems to be deficient of some food items that could possibly make it a healthier meal plan. It's lacking food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, High In Potassium, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
  • Food items such as vegetables, fruits, whole grains, artichokes, russet potatoes, apples, most vegetables, pears, mangoes, mushrooms, peas, potatoes, salmon, lake trout, mackerel, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 982 calories meal plan.
  • However, this meal plan does contain food items that are Foods Enriched With Plant Sterols.
The above is just for informational purposes and may not be accurate. Please consult your physician for any specific dietary, health or medical advice.
Meal Plan Items:
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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Cereal - All-Bran Honey Nut Cereal 1 190 6g 47g 1.5g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Activia yogurt 1 110 4g 20g 2g
  Total: 300 10g 67g 3.5g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Garden Salad - Garden Salad with Assorted Vegetables 2 22 1.1g 4.64g 0.22g
Grilled Chicken - 1 cup grilled chicken 1 254 38.73g 0 9.92g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 276 39.83g 4.64g 10.14g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Bread - 1 Whole Wheat Pita Bread 2 340 12.54g 70.4g 3.32g
Muenster Cheese - 1 cubic inch muenster cheese 1 66 4.21g 0.2g 5.41g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 406 16.75g 70.6g 8.73g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 0 0 0 0
  Total: 982 66.58g 142.24g 22.37g
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Disclaimer:
Please be advised that this is a meal plan created by one of our members and is displayed mainly for informational purposes. It may or may not be suitable for you. Please consult your physician before creating and/or adopting any of our member meal plans.
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Nutrition Facts
Serving Size: See Meal Plan
 COUNTING MACROS: TURN ON
When Counting Macros is in ON mode, the calculations below for Macros - Protein, Carbs and Fat, are based on the scenario and the values seen in the ratio selected. 
Calories 982  Calories from Fat 201
% Daily Value*
Total Fat 22.37g 69%
Saturated Fat 8.03g 80%
Polyunsaturated Fat 3.82g  
Monounsaturated Fat 5.59g
Cholesterol 141mg 94%
Sodium 1705mg 142%
Potassium 0mg  
Total Carbohydrates 142.24g 95%
Dietary Fiber 22g 176%
Sugars 29.9g | ABOVE RECOMMENDED LIMIT: 25g‏ 120%
Protein 66.58g
Vitamin A 5%
Vitamin C 8%
Calcium 63%
Iron 91%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 300g
Dietary Fiber 25g 30g
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